Wrap up your run with this reset to keep soreness at bay and stride fresh for tomorrow.
Standing Quad
Duration: 01:00
Stand tall and pull your heel toward your glute to stretch the front of your thigh and hip flexors.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart.
- Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
- Pull the heel gently closer while keeping knees together and hips aligned.
Tips
- Engage your core to help you balance.
- Keep the standing leg slightly bent and avoid arching your back.
Adjustments
- Hold a wall or chair if you need balance support.
- Loop a strap or towel around your foot if reaching your ankle is tricky.
- Extend your free arm to the side for extra stability.
Cross Leg Fold
Duration: 01:00
Fold over crossed legs to release your hamstrings and low back with a sweet twist of the hips.
Difficulty: Beginner
Instructions
- Stand tall and cross one foot over the other.
- Hinge forward from your hips and allow your torso to drape over your legs.
- Let your arms hang toward the floor or rest hands on the front leg as you breathe.
Tips
- Keep weight balanced between both feet despite the cross.
- Think about lengthening your spine rather than rounding it.
- Relax your neck so your head hangs heavy.
Adjustments
- Place hands on shins, ankles, or yoga blocks if the floor feels far away.
Lunge
Duration: 01:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Lying Figure Four
Duration: 01:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Hurdler
Duration: 01:00
Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
- Reach through the spine and hinge forward from the hips toward the extended foot.
- Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.
Tips
- Lead with your chest rather than rounding your back.
- Keep the extended leg engaged and the foot flexed without locking the knee.
Adjustments
- Use a strap or towel around your foot if your hands do not reach comfortably.
- Soften the knee of the extended leg if you need less intensity.
Grab some water and enjoy the post-run buzz with muscles already recovering.
